The menstrual cycle: phases, hormones and the impact of lifestyle habits
Speakers · Marija Križanović Hranilović, Martina Dadić and Iva Lončar
Moderator · Nika Jukić
Public HUMŽiS webinar · 13 September 2024 · 1:22:54 · Audio: Croatian
The webinar follows changes from the first day of a period through ovulation and the luteal phase. Three speakers connect the physiology of the cycle with symptom tracking, meal planning and adapting physical activity.
About the recording
Marija Križanović Hranilović explains the phases of the cycle and the role of hormones. She also discusses heavy bleeding, anaemia and symptoms that disrupt everyday life. She describes how tracking the cycle and symptoms can help inform a discussion during a gynaecology appointment.
Martina Dadić discusses dietary habits and gives an example of how to put a meal together. Iva Lončar illustrates different levels of exercise intensity and ways to adapt training. In the Q&A, attendees ask about exercising with cramps and heavier bleeding.
Watch the webinar
Sections of the recording
Clinical overview and phases of the cycle · 01:59
Nutrition and the menstrual cycle · 30:39
Physical activity and the menstrual cycle · 51:38
Questions and answers · 1:09:22
What research tells us
A systematic review of exercise in women with regular cycles found small average differences between phases. Results varied across studies. The webinar’s examples can help start a conversation about adapting exercise to symptoms and how someone feels.
More in this webinar series
Women’s health webinar series (Croatian)
References and additional reading
Heavy menstrual bleeding: assessment and management (NG88)
National Institute for Health and Care Excellence · 2018
Editorial additional reading
Source note: The guideline covers assessment and management of heavy menstrual bleeding, including the impact of symptoms on daily life.
The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis
Kelly Lee McNulty, Kirsty Jayne Elliott-Sale, Eimear Dolan · 2020 · DOI: 10.1007/s40279-020-01319-3
Editorial additional reading
Source note: The review found small average differences in exercise performance across phases. Evidence quality was low and results varied across studies.
Consensus Statements—Optimizing Performance of the Elite Athlete
Jens Bangsbo, Morten Hostrup, Ylva Hellsten · 2025 · DOI: 10.1111/sms.70112
Editorial additional reading
Source note: This elite-sport consensus finds insufficient high-quality evidence for general phase-based nutrition recommendations and discusses individual symptoms and energy availability.
Watching the recording
The recording is public on YouTube, with Croatian audio. It was published there on 7 November 2024.
Croatian captions are available.